Breathe (Relaxation) in, Breathe (Stress) out

The Indian workforce is renowned for its dedication and hard work, but the country's fast-paced lifestyle can be detrimental to one's health. Long working hours, stress, and sedentary jobs are common culprits behind the growing concern about health issues among Indians.?

According to a recent survey, 70% of Indian employees experience stress at work, which can lead to various health problems such as back pain, eye strain, and fatigue (Source: World Health Organization). This is why it's essential to incorporate yoga into one's daily routine, especially in the workplace.

Why is Yoga Needed?

Yoga is a holistic practice that combines physical postures, breathing techniques, and meditation to promote overall well-being. The science behind yoga is rooted in the concept of Ayurveda, an ancient Indian system of medicine that emphasises the interconnectedness of body, mind, and spirit.?

But do we really need it at our workplace? What is its significance?

These queries can be easily answered with the following recent statistics:

1. 75% of Indians experience chronic stress due to work-related factors, which can lead to anxiety, depression, and cardiovascular disease. (Source: ICMR, 2019)
2. 60% of Indian employees experience back pain due to poor working conditions, inadequate seating, and heavy lifting. (Source: NIOH, 2018)
3. 55% of professionals in India experience eye strain due to prolonged screen time, poor lighting, and inadequate breaks. (Source: AIOS, 2019)
4. 40% of people working in India experience carpal tunnel syndrome due to repetitive strain injuries and poor ergonomics. (Source: IJOEM, 2018)
5. 36% of Indians are obese due to a sedentary lifestyle and poor diet, increasing the risk of chronic diseases like diabetes and heart disease. (Source: WHO, 2020)
6. 30% of Indian employees experience sleep disorders due to irregular work schedules, poor sleep hygiene, and stress. (Source: IJSleepMedicine, 2019)
7. 25% of Indians experience mental health issues like depression and anxiety due to work-related stress, social pressures, and lack of work-life balance. (Source: NMHAIndia, 2020)

The Benefits of Yoga at Work

Yoga is no longer just a morning routine or weekend hobby; it's now an essential tool for maintaining overall health and productivity in the workplace.?

Employees can experience numerous benefits that positively impact their job satisfaction and overall well-being by practising yoga at work. Some of the benefits of yoga at work include:

1. Reduced Stress and Anxiety: Yoga has been shown to reduce cortisol levels, blood pressure, and heart rate, all of which are indicators of stress. By practising yoga at work, employees can reduce their stress levels and feel more calm and focused.
2. Improved Focus and Concentration: It improves focus by training the mind to concentrate on the present moment. This can be especially beneficial for employees who work on complex tasks that require attention to detail.
3. Enhanced Creativity: The ancient workout regimen increases blood flow to the brain, which can improve creativity and problem-solving skills. By practising yoga at work, employees can tap into their creative potential and come up with innovative solutions to challenges.
4. Reduced Fatigue: These exercises have been shown to increase energy levels by reducing fatigue and improving sleep quality. By practising yoga at work, employees can stay energised throughout the day without feeling drained.
5. Better Posture: It improves posture by strengthening the muscles in the back, neck, and shoulders. This can reduce the risk of musculoskeletal disorders such as back pain and carpal tunnel syndrome.

Simple Yoga Poses to Try at Work

You don't need to be a yoga expert to reap its benefits. Here are some easy-to-do poses that can be practised in a busy office environment:

Neck Stretch (Slowly Tilt the Head):

Slowly tilt your head to the right, bringing your ear towards your shoulder. Hold for 30 seconds, and then switch sides.

Benefits: Relieves tension in the neck and improves posture.

Shoulder Rolls:

Roll your shoulders forward and backwards in a circular motion. Repeat for 10-15 repetitions.

Benefits: Relaxes tense shoulders and improves posture.

Arm Stretch:

Place your hands on your desk and lean forward, stretching your chest. Hold for 30 seconds.

Benefits: Opens up the chest and improves posture.

Wrist Extensions:

Hold your arm straight out in front of you with your palm facing down. Lift your hand up and then lower it back down. Repeat for 10-15 repetitions.

Benefits: Relaxes wrists and improves hand function.

Seated Twist (Desk Twist):

Sit comfortably in your chair with your feet flat on the floor. Twist your torso to the right, keeping your feet and hips facing forward. Hold for 30 seconds and then switch sides.

Benefits: Stretches the spine and improves flexibility.

Ankle Rotations:

Lift your feet off the floor and rotate your ankles in a circular motion. Repeat for 10-15 repetitions.

Benefits: Relaxes ankles and improves circulation.

Seated Forward Fold (Desk Fold):

Slowly fold forward, reaching for your toes or shins. Hold for 30 seconds to 1 minute.

Benefits: Stretches the back, hips, and legs, relieving tension and improving flexibility.

Don't let lack of time hold you back from practising yoga at work. Even 5-10 minutes of yoga daily can make a significant difference. Here are some tips for incorporating yoga into your daily routine:

1. Start small: Begin with short sessions of 5-10 minutes per day.
2. Be consistent: Try to practise yoga simultaneously every day.
3. Find a quiet space: Look for a quiet spot in the office where you can practise without distractions.
4. Use online resources: Utilise online yoga classes or videos to guide you through poses.
5. Prioritise self-care: Remember that yoga is an investment in yourself – prioritise it alongside other self-care activities like exercise or meditation.

Challenges of Practising Yoga at Work

While practising yoga at work can have numerous benefits, there may be some challenges to consider:

1. Space constraints: Many offices may not have dedicated spaces for yoga practice.
2. Scheduling conflicts: Finding time to practise yoga during work hours may be difficult.
3. Self-consciousness: Some employees may feel self-conscious about practising yoga in front of colleagues.

To overcome these challenges, look for alternative spaces:?

1. Consider practising in a conference room or quiet corner.
2. Schedule around meetings: Prioritise yoga practice during breaks or after meetings.
3. Focus on self-care: Remember that yoga is an investment in yourself – prioritise it alongside other self-care activities.

Conclusion

Yoga is no longer just a fad; it's a necessary tool for maintaining overall well-being in today's fast-paced world. By incorporating yoga into their daily routine, employees can experience improved health, increased productivity, and enhanced job satisfaction. As the Indian workforce continues to evolve, it's essential to prioritise self-care and wellness in the workplace.